Make hummus your healthy Super Bowl snack

Angie Hyche, community contributor
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Jan 10, 2018 at 10:30 AM

Happy New Year! I may be in the minority, but I really enjoy getting back into my routine after the crazy holiday season. Since many of us are focusing on eating healthy and losing weight, I wanted to share a recipe for a healthy snack to take with you to a Super Bowl party or just to have on hand for healthy snacking at home.

I love hummus because it’s extremely healthy and easy to make. You can use it as a dip with vegetables, chips or pita bread, or as a sandwich spread. There are many different varieties, and you can vary the recipe according to your specific tastes. All of these hummus recipes were found on the website https://www.thespruce.com/, and these interesting facts about hummus are from the website (http://bit.ly/1Yq0zjp):

Hummus is made all over the world. No one knows for sure where it originated, but the first mention of it goes back to Egypt during the 13th century.

Although there are many variations, hummus almost always has the same four basic ingredients: chickpeas, sesame paste, lemon juice and garlic.

Hummus is an aphrodisiac. Who knew?

There is a hummus-only restaurant called Dizengoff in several U.S. cities.

Be sure to read the fascinating story of a couple who survived for six months eating only discarded food (http://read.bi/2lGLbUP). Hummus figures prominently in the story.

Here’s hoping that this year’s Super Bowl is a close enough game to remain interesting, includes some funny commercials, and has a decent halftime show with no wardrobe malfunctions. And if you take hummus along to the Super Bowl party, I hope it’s a hit.

Hummus with Tahini

16 oz. can garbanzo beans (chickpeas)

¼ cup liquid from the can

3 to 5 tablespoons lemon juice (according to taste)

1½ tablespoons tahini (sesame paste, can be found with international foods)

2 cloves garlic, peeled and crushed

½ teaspoon salt

2 tablespoons olive oil

Drain the chickpeas and set aside the liquid from the can. Combine the drained chickpeas, lemon juice, sesame paste, crushed garlic and salt in a blender or food processor. Add 1/4 cup of the reserved liquid from the chickpeas. Blend for 3 to 5 minutes on low until thoroughly mixed and smooth. Place in a serving bowl, and create a shallow well in the center of the hummus*. Add a small amount (1 to 2 tablespoons) of olive oil in the well*. Garnish with parsley (optional). Serve immediately with fresh, warm or toasted pita bread or cover and refrigerate.

*I added 1 tablespoon olive oil with all of the other ingredients and did not put any on the top.

Black Bean Hummus

1 15 oz. black beans, rinsed and drained

¼ cup sesame paste (tahini)

1 clove garlic, peeled and crushed

1 tablespoon olive oil

1 tablespoon lemon juice

½ teaspoon cumin

Black pepper to taste

Add the rinsed and drained black beans, sesame paste, garlic, olive oil, lime juice and cumin to a food processor or blender and blend until smooth and creamy. Season with salt and pepper to taste. If it is too thick, add half a teaspoon of olive oil and a half teaspoon of lime or water. Serve immediately or store in the refrigerator in an airtight container. Serve with hot pita bread, pita chips, veggies or tortilla chips.

Sun-Dried Tomato Hummus

1 15 oz. can garbanzo beans (chickpeas), drained

3 tablespoons sun-dried tomatoes in oil

2 teaspoons parsley

2 tablespoons olive oil

2 tablespoons lemon juice

In a food processor, combine all ingredients and process until smooth and creamy. If the hummus consistency is too thick, add 1 tablespoon water until desired consistency. Serve sun-dried tomato hummus immediately with hot pita bread, veggies or pita chips. Store in an airtight container in the refrigerator. Sun-dried tomato hummus can be made up to two days in advance.